Fats: The Good vs. The Bad

Since the 1930s, scientists have suspected that fat and cholesterol could cause heart disease and stroke. However, later research has shown that judging all fats together may be over-simplifying things.

When it comes to diet, fats sometimes have a poor reputation. Some of this is justified because certain types of fat and cholesterol may play a role in:

• Cardiovascular disease
• Diabetes
• Cancer
• Obesity

But not all fat is bad. Some fats are better for you than others and may even help to promote good health. Knowing the difference can help you determine which fats to avoid and which to eat in moderation.

Why Are Fats Necessary?

Fats are as essential to your diet as protein and carbohydrates. The body uses fats to build cell membranes, nerve tissue and hormones. They also serve to provide and store energy in the body and support cell functions. For example, some vitamins require fat to dissolve into your bloodstream and provide nutrients. Foods and oils contain a mixture of fatty acids, but the type of fat they contain is what makes them more healthy or less healthy.

Good Fats: Monounsaturated Fat

This is a type of good fat which is present in a variety of foods and oils.

Research by the American Heart Association has shown that consistently eating foods containing monounsaturated fat can improve your blood cholesterol level and decrease your risk for cardiovascular disease. These foods include:

• Nuts (almonds, cashews, peanuts, pecans)
• Vegetable oils (olive oil, peanut oil)
• Peanut butter and almond butter
• Avocados
• Good Fats: Polyunsaturated Fats

Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs to get them from foods. Plant-based foods and oils are the primary source of this fat.

Like monounsaturated fat, polyunsaturated fat can decrease your risk for heart disease by lowering blood cholesterol levels, according to the American Heart Association.

A certain type of this fat, called omega-3 fatty acids, has been shown to be particularly beneficial for your heart.

Omega-3s appear to not only decrease the risk of coronary artery disease, but they also help lower blood pressure levels and guard against irregular heart rates. The following types of foods contain omega-3 fatty acids:

• Fish, such as salmon, trout and mackerel
• Peanut, canola and olive oil
• Almonds, hazelnuts, walnuts and cashews
• Sesame, flax, pumpkin and chia seeds
• Whole olives and avocados

Bad Fats: Saturated Fat

Most saturated fats are animal fats. They’re found in high-fat meats and dairy products.

• Saturated fat sources include:
• Fatty cuts of beef, pork or lamb
• Poultry skin and dark poultry meat
• High-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
• Tropical oils (coconut oil, palm oil, cocoa butter)

Eating too much saturated fat can increase blood cholesterol levels and LDL (bad) cholesterol levels.

Traditionally, doctors have linked higher saturated fat intake with increased heart disease risks. Diets high in saturated fat tend to be high in calories and can lead to weight gain, so it can be easy to blame saturated fats for effects that may have been caused by excess calories and obesity.

Some studies have shown that heart disease may be more closely linked to extra calorie consumption and weight gain than to saturated fat.

Bad Fats: Trans Fats or Trans Fatty Acids

Most trans fats are formed through a process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature. These are considered the worst fats for you.

Then why do food companies use them? Partially hydrogenated oil is inexpensive and less likely to spoil, so foods made with it are cheaper to produce and have a longer shelf life.

You might find trans fat in:

• Margarine
• Vegetable shortening
• Fried foods
• Baked goods (cookies, cakes, pastries)
• Processed snack foods (crackers, microwave popcorn)

Like saturated fat, trans fat can raise LDL or “bad” cholesterol. Trans fat can also suppress HDL (good) cholesterol.

Studies have also linked trans fats to an increased risk of inflammation in the body. This inflammation can cause harmful health effects that may include heart disease, diabetes and stroke.

So, to review:

The good fats are found in nuts, seeds, fish and plant-sourced oils.

The bad fats are to be used sparingly and are found in animal fats, margarine, vegetable shortening, fried foods and processed snack foods.

Fats are a necessary part of our daily nutrition. Just be sure to choose wisely!

Learn more about health and wellness benefits.

By Jeremy Butterfield, LiveNOW Health and Wellness Coach